Workout History: 2013 2012 2011 2010 2009 2008 2007 2006 2005 2004 2003 2002 2001 2000
Swimmers by Lane:
Morning:
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2
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4
5
Noon:
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2
3
4
5
Alumni:
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5
Coaches
Key: p=pull k=kick ns=Negative Split
d1-3 = Descend from 1st to 3rd
@b = at normal 100m base free sendoff for each lane:
lane1=1:25, 2=1:30, 3=1:35, 4=1:45, 5=2:00
stroke base is 15 seconds per 100m slower than free
01/02/01 Tue PM coach Jeff - 2700m
Pull (800m)
8x100 (75 fr, 25 ba)
Medley (1500m)
4x125 25fl/50ba/50br
4x125 25fl/25ba/25br/50fr
4x125 25fl/25ba/25br/25fr/25fl
Kick (400m)
4x100 kick
01/03/01 Wed PM - 1800m
Pull (900m)
300, 2x150, 4x75 @b
Swim (900m)
3x(300, 200, 100 @b desc by set 1-3)
01/04/01 Thu PM - 2600m
Pull (800m)
4x200 @b
Swim (1800m)
3x4x150
1=50fl/25ba/25br/50fr (bookends)
2=50fl/50ba/25br/25fr (first 2)
3=25fl/25ba/50br/50fr (last 2)
4=25fl/50ba/50br/25fr (middle 2)
01/05/01 Fri PM coach Jeff - 2600m
Pull (1000m)
3x200 @b, 4x100 @b
Swim (1600m)
2x(2x100hard, 100ez, 4x50h, 100e, 4x25h, 100e)
01/08/01 Mon PM coach Jeff - 2600m
Pull (800m)
8x100 @b+5
Swim (1800m)
300 ez, 2x150, 4x75 hard, break
4x75 ez, 2x150, 300 hard
01/09/01 Tue PM - 2800m
Pull (1200m)
8x150, breathe 3,5 by 25
Swim (1300m)
24x50: 6 br, 4 ba, 2 fl, 2 br, 4 ba, 6 fl
100 ez
Kick (300m)
4x75 k desc 1-4
01/10/01 Wed PM coach Jeff - 3300m
Pull (900m)
6x150
Swim (2400m)
6x100 @b+5, 4x100 @b
5x100 @b , 3x100 @b-5
4x100 @b-5, 2x100 @b-10
01/11/01 Thu PM - 2100m
Pull (900m)
8x125 (75 free, 50 back)
Swim (1200m)
1x400 IM, 2x200 IM, 3x100 IM
4x50 (fl/ba, ba/br, br/fr, fr/fl)
01/12/01 Fri PM coach Jeff - 3050m
Pull (900m)
12x75
Swim (1500m)
15x100 @b
4 ez, 1 hard, rest :30
3 ez, 1 hard, rest :30
2 ez, 1 hard, rest :30
1 ez, 1 hard, rest :30
1 hard
01/13/01 Sat coach Dave - 3100m
Pull (900m)
6x150
Swim (2200m)
8x50 @b+5, 4x100 @b+5, 2x200 @b, 400, rest 1:00
4x50 @b+5, 2x100 @b+5, 200 fast
01/15/01 Mon PM coach Cynthia - 3000m
Pull (600m)
12x50 @b
Swim (2400m)
4x(200 @b-20, 100 @b+5, 100 @b, 4x50 @b+40)
01/16/01 Tue PM coach Dan - 3000m
Pull (900m)
100, 200, 300, 200, 100
Swim (1500m)
3x(25fl, 25fr, 50ba, 50fr, 75br, 75fr, 100IM, 100fr)
01/17/01 Wed PM coach Jeff - 2900m
Pull (800m)
2x400
Swim (2100m)
3x300, 4x200, 5x100
01/19/01 Fri AM coach Cynthia, PM Jeff - 2900m
Pull (900m)
3x300
Swim (2000m)
8x50, 6x50, 4x50, 2x50, desc by set
2x50, 4x50, 6x50, 8x50, desc by set
01/20/01 Sat coach Dave- 2900m
Pull (500m)
5x100 @b
Swim (2400m) - hard, low-rest sets
400 hard @b, 4x100 @b+5 desc 1-4
400 hard @b-30, 4x100 @b desc 1-4
400 hard @b-15, 4x100 @b desc 1-4
01/22/01 Mon PM coach Jeff - 2600m
Pull (600m)
4x150
Swim (2000m)
4x(50, 100, 150, 200) @b
01/23/01 Tue PM coach Dan - 2600m
Pull (600m)
300, 200, 100 @b
Swim (1600m)
4x(200 IM, 8x25 reverse IM order by set)
Kick (400m)
8x50 odd=build, even=fast
01/24/01 Wed PM coach Jeff - 2600m
Pull (600m)
12x50 @b+5 use 1 paddle, switch each 50
Swim (2000m)
10x200 @b: 4,3,2,1 - desc by set, :30 between sets
01/25/01 Thu - PM coach Dan - 2700m
Pull (900m)
300, 2x150, 4x75
Swim (1800m)
3x(100br, 100fr, 2x50ba, 2x50fr, 4x25fl, 4x25fr)
01/31/01 Wed PM coach Jeff - 2850m
Pull (600m)
4x150 @b
Swim (1800m)
3x4x150 @b+5 desc by set
Recovery - 150 ez
Kick (300m)
12x25
02/01/01 Thu AM coach Cynthia - 2400m
Pull (800m)
8x100 @b
Swim (1600m)
1x200fr @b, 8x25 @b+5 IM order
2x100fr @b, 4x50 @b+15 IM order
4x50 fr @b, 2x100 @b+30 IM
8x25 fr @b, 1x200 IM
02/02/01 Fri PM coach Jeff - 3000m
Pull (600m)
12x50 @b
Swim (2400m)
4x4x125 desc 1-4 by set
02/03/01 Sat - 3000m
Warmup (500m)
10x50 alt kick (desc 1-3, 4=ez, 5=hard), and ez swim
Pull (500m)
100 (count strokes), 400 at -2 strokes/length
Swim (2000m)
100, 200, 300, 400 - negative split @b+10
400, 300, 200, 100 - descend
02/05/01 Mon PM coach Cynthia - 2700m
Pull (900m)
12x75
Swim (1800m) @base+5 per 100m
4x150 ez
2x300 moderate
2x300 hard
02/06/01 Tue PM coach Dan - 2600m
Pull (800m)
2x(200 @b, 4x100 @b)
Swim (1800m)
( 200IM, 4x50 (set 1=br, 2=ba, 3=fl),
3x ( 100IM, 4x25 (set 1=br, 2=ba, 3=fl),
( rest 1:00
02/07/01 Wed PM coach Jeff - 3000m
8x100 @b+5, 4x100 @b
6x100 @b, 3x100 @b-5
4x100 @b, 2x100 @b-5
2x100 @2:00, 1x100 for time
02/08/01 Thu PM coach Dan - 2200m
Pull (1000m)
8x125
Swim (1200m)
4x4x75 (fl/ba/br, ba/br/fr, br/fr/fl, fr/fl/ba)
02/09/01 Fri PM coach Jeff - 2500m
Pull (900m)
3x300 @b
Swim (1600m)
4x4x100 @b+10 double descend
02/12/01 Mon PM coach Jeff - 2600m
Pull (1000m)
5x200 @b+10
Swim (1600m)
400, 2x200, 4x100, 8x50
02/13/01 Tue PM coach Dan - 2800m
Pull (800m)
4x200 @b+5
Swim (2000m)
4x4x125 @base - rotate 50m by stroke within each set
02/15/01 Thu PM coach Dan - 2600m
Pull (600m)
4x150 @b
Swim (2000m) - two times through:
100 IM, 100 steady fr
2x75 br, 2x75 steady fr
3x50 ba, 3x50 steady fr
4x25 fl, 4x25 steady fr
02/19/01 Mon PM coach Dan - 2000m
Pull (500m)
2x(150 pull build, 2x50 kick)
Swim (1500m)
3x(5x100 @b+15) descend by set
02/20/01 Tue PM coach Dan - 2400m
Pull (900m)
12x75
Swim (1600m)
2x(200 IM, 4x50k IM order, 2x100 IM, 8x25k IM order)
Kicks are no board, fly=on side, back=both arms in air,
Breast=arms at side, free=arms in front head high
02/21/01 Wed PM coach Jeff - 2800m
Pull (1000m)
5x200 @b+5
Swim (1800m)
3x(3x100 @b+5 desc 1-3, 300 @last 100 pace) desc by set
02/23/01 Fri PM coach Jeff - 2500m
Pull (1000m)
300, 2x200, 3x100 @b+5
Swim(1500m)
5x100 @b+10 4ez/1hard
4x100 @b+10 3ez/1hard
3x100 @b+10 2ez/1hard
2x100 @b+10 1ez/1hard
1x100 @b+10 1hard
02/26/01 Mon PM coach Jeff - 1700m
Warmup (800m)
8x50 drill/swim, 8x50 pull
Swim (900m)
3x(300, 200, 100) @b+10 double descend
02/27/01 Tue - 5000m
Swim - My 50th birthday set 50x100 @base with lane
03/02/01 Fri PM coach Jeff - 2800m
Pull (1000m)
300, 2x200, 3x100 @b
Swim (1800m)
3x8x75 @b
1st set = 3ez/1hard
2nd set = 1ez/1hard
3rd set = all hard
03/05/01 Mon PM coach Jeff - 2800m
Pull (800m)
50, 100, 150, 200, 150, 100, 50
Swim (2000m)
4x(3x100 desc 1-3, 200 @ last 100 pace)
03/07/01 Wed PM coach Jeff - 2600m
Pull (600m)
12x50
Swim (2000m) - no breaks between sets
400 hard @base
4x100 @b+5, 4x100 @b, 4x100 @b-5
400 hard
03/08/01 Thu AM coach Jeff - 2400m
Pull (800m)
4x200 @b
Swim (1600m)
8x25 Medley order, 1x200 free
4x50 Medley order, 2x100 free
2x100 IM, 4x50 free
200 IM for time, 8x25 free
03/09/01 Fri PM coach Cynthia - 2600m
Pull (1000m)
4x250
Swim (1600m)
4x(100 for time, 300 recovery)
03/12/01 Mon PM coach Jeff - 2900m
Pull (900m)
12x75 free/free/stroke
Swim (2000m)
400, 2x300, 3x200, rest 1:00, 4x100
03/15/01 Thu PM coach Dan - 3000m
Pull (600m)
12x50
Swim (2400m)
2x(2x200 IM, 4x100 stroke/fr, 4x100 kick)
03/16/01 Fri PM coach Jeff - 2200m
Pull (600m)
12x50
Swim (1600m)
4x4x100 double descend
03/19/01 Mon PM coach Jeff - 3000m
Pull (1200m)
6x200
Swim (1800m)
6x100 desc 1-6
6x100 steady at last pace of last set
6x100 desc 1-6 from last set
03/20/01 Tue PM coach Jeff - 2400m
Pull (800m)
6x150
Swim (1200m)
2x(200 IM, 4x25 k IM order, 100 IM, 4x50 k IM order)
Drill (400m)
8x50 ez down / overkick back
03/22/01 Thu PM coach Dan - 2600m
Pull (800m)
50, 100, 150, 200, 150, 100, 50
Swim (1800m) - 3 times through:
4x75 (50fl/25ba, 50ba/25br, 50br/25fr, 50fr/25fl)
4x50 (round 1=br, 2=ba, 3=fl)
4x25 IM order - fast
03/23/01 Fri PM coach Jeff - 2400m
Pull (600m)
12x50 @b
Swim (1800m)
3x(200 hard, 100ez, rest :30, 2x100 hard, 100 ez)
03/26/01 Mon PM coach Cynthia - 2600m
Pull 3x200 @b+10
4x100 @b+5 desc 1-4, 400 at last 100 pace
3x100 @b+5 desc 1-3, 300 at last 100 pace
2x100 @b+5 desc 1-2, 200 at last 100 pace
1x100 @b+5 ez, 100 hard
03/27/01 Tue PM coach Dan - 2700m
Pull (750m)
6x125
Swim (2000m) - Two times through:
300 Free @b+15 steady
3x100 IM
200 Free @b+15
2x100 IM
03/28/01 Wed PM coach Dan - 3000m
Pull (600m)
8x75
Swim (2400m)
4x3x200 @b+15 double descend
03/30/01 Fri PM coach Dan - 2700m
Pull (900m)
300, 2x150, 3x100 @b+5
Swim (1800m)
1x300 hard, 300 ez
2x150 hard, 300 ez
3x100 hard, 300 ez
04/02/01 Mon PM coach none - 2450m
Pull (1100m)
2x300, 3x100, 4x50
Swim (1350m)
2x300 steady
3x150 build by 50
4x75 desc 1-4 / hard 5-8
04/03/01 Tue PM coach Jeff - 2600m
Pull (900m)
100, 200, 300, 200, 100 @b+5
Swim (1400m)
4x4x75 (set1=fl/ba/br, set2=ba/br/fr,
set3=br/fr/fl, set4=fr/fl/ba)
200ez
Kick (300m)
6x50 2 ez, 1 hard
04/04/01 Wed PM coach Jeff - 2600m
Pull (600m)
6x125
Swim (2000m)
4x200 @b, 3x200 @b-10, 2x200 @b-20, 200 for time
rest 1:00 between sets
04/05/01 Thu AM coach Jeff - 2550m
Pull (750m)
6x150
Swim (1800m)
4x125 IM 25fl/50ba/50br
4x125 IM 25fl/25ba/25br/50fr
4x125 IM 25fl/25ba/25br/25fr/25fl
04/06/01 Fri PM coach Jeff - 2600m
Pull (1000m)
8x125
Swim (1600m)
4x4x100 @b+5 double descend
04/07/01 Sat - 2450m
Pull (450m)
25,75,125,125,75,25
Swim (2000m)
4x250 @b+15 (200 pace/50hard)
5x200 @b+15 hard effort
04/10/01 Tue AM coach Jeff - 2100m
Pull (600m)
12x50
Swim (1500m)
3x(4x25 fl, 3x50 ba, 2x75 br, 100 IM)
04/11/01 Wed PM coach Jeff - 2700m
Pull 8x100 @b+5, 4x100 @base, rest 1
Swim 6x100 @base, 3x100 @b-5, rest 1
Swim 4x100 @b-5, 2x100 @b-10, rest 1
04/12/01 Thu PM coach Jeff - 2600m
Pull (900m)
3x300 @b+15
Swim (1200m)
50s - 6xbr, 4xba, 2xfl, 2xdrill, 4xba, 6xdrill
200 ez
Kick (300m)
3x100
04/13/01 Fri PM coach Jeff - 2800m
Pull (800m)
4x200 @b+10
Swim (2000m)
20x50 @b+5
8,6,4,2,2,4,6,8
desc by set
hold fourth set of 2 pace for last set of 8
04/16/01 Mon PM coach Jeff - 2700m
Pull (900m)
6x150
Swim (1800m) - 2 times through:
3x100 @b+5 moderate, no break
3x100 @b+10 neg split, no break
3x100 @b+5 hard, break
04/17/01 Tue PM coach Jeff -
Pull (600m)
12x50
Swim (1200m)
8x25 2 of each stroke, 1x200 fr
4x50 1 of each stroke, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM fast, 8x25 fr
04/18/01 Wed PM coach Jeff - 3300m
2x400 3x300 4x200 8x100
Pull 400s, Swim the rest.
04/20/01 Fri PM coach Jeff - 2400m
Pull (900m)
100, 200, 300, 200, 100
Swim (1500m)
3x(200 hard, 3x100 ez)
04/21/01 Sat Swim AM coach Tom - 3200m
Pull (600m)
8x75
Swim (2400m)
250,200,150,100,50,50,100,150,200,250
hard, with 100 easy between
Kick (600m)
12x50
04/23/01 Mon PM coach Jeff - 2600m
Pull (800m)
2x200, 4x100
Swim (1800m)
300, 200, 100, break
2x150, 2x100, 2x50, break
4x75, 4x50, 4x25, break
04/24/01 Tue AM coach Dan - 2350m
Pull (750m)
6x125
Swim (1600m)
4x25 fl, 100 fr ez
3x50 ba, 100 fr ez
2x75 br, 100 fr ez
100 IM, 100 fr ez
2x75 fl, 100 fr ez
3x50 ba, 100 fr ez
4x25 br, 100 fr ez
04/25/01 Wed PM coach Jeff - 2300m
Pull (900m)
3x300
Swim (2400m)
3x200 @b, 3x200 @b-5, 3x200 @b-5, 3x200 @b-10
04/26/01 Thu PM coach Jeff - 2400m
Pull (900m)
6x150
Swim (1500m)
5x(100 IM, 100 fr, 100 kick)
04/30/01 Mon PM coach Jeff - 2600m
Pull (800m)
8x100 (75 pull / 25drill)
Swim (1800m)
300, 2x150, 4x75
4x75, 2x150, 300 at same pace as 75s
05/01/01 Tue PM coach Jeff - 2600m
Pull (900m)
3x300
Swim (1800m)
3x100 IM, rest :30, 3x100 fr, rest :30, 3x100 k
2x100 IM, rest :30, 2x100 fr, rest :30, 2x100 k
1x100 IM, no rest, 1x100 fr, no rest, 1x100 k
05/02/01 Wed PM coach Jeff - 2700m
Pull 8x100 @b+5, 4x100 @base
Swim 6x100 @base, 3x100 @b-5
Swim 4x100 @b-5, 2x100 @b-10
05/03/01 Thu PM coach Jeff - 2550m
Pull (750m)
10x75
Swim (1800m)
100 IM, 100 fr
200 IM, 100 fr
300 IM, 100 fr
200 IM, 100 fr
100 IM, 100 fr
05/04/01 Fri PM coach Jeff - 2600m
Pull (800m)
4x200
Swim (1800m)
3x8x75 (set1=3ez/1hard, 2=1ez/1hard, 3=3hard/1ez)
05/07/01 Mon PM coach Jeff - 2600m
Pull (800m)
8x100
Swim (1800m)
3x(300, 200, 100), set1=steady, 2=build, 3=fast
05/08/01 Tue PM coach Jeff - 2500m
Pull (900m)
100, 200, 300, 200, 100
Swim (1600m)
8x25 free, 1x200 one arm drill
4x50 one arm drill, 2x100 catch-up kick drill
2x100 catch-up kick drill, 4x50 count stroke
1x200 count strokes, 8x25 easy/hard
05/09/01 Wed AM coach Jeff - 2400m
Pull (600m)
12x50
Swim (1800m)
6x100 @b+5, 3x100 @base
6x100 @base, 3x100 @b-5
6x100 @b-5, 3x100 @b-10
05/11/01 Fri PM coach Jeff - 2400m
Pull (800m)
8x100
Swim (1600m)
4x4x100 @b+5 desc by set
05/14/01 Mon PM coach Jeff - 2600m
Pull (600m)
8x75
Swim (2000m)
4x100 @b+5, 400
3x100 @b+5, 300
2x100 @b+5, 200
1x100 @b+5, 100 hard
05/22/01 Tue PM coach Jeff - 2400m
Pull (900m)
12x75
Swim (1500m)
5x(100 IM @b+20, 100 fr @b+10, 100 kick, rest 1)
05/23/01 Wed PM coach Jeff - 2800m
Pull (800m)
8x100 @b+10 (75 pull / 25 drill)
Swim (2000m)
400
4x100 @b+5, 4x100 @base, 4x100 @b-5
400
05/24/01 Thu PM coach Jeff - 2200m
Pull (600m)
12x50
Swim (1600m)
8x25 IM, 1x200 fr
4x50 IM, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x25 fr
05/25/01 Fri PM coach Dave - 2700m
Pull (900m)
3x300
Swim (1800m)
8x50 @b+5 3ez/1hard, 8x25 @b all hard
8x50 @b+10 1ez/1hard, 8x25 @b+5 1ez/1hard
8x50 @b+5 all hard, 8x25 @b 3ez/1hard
05/26/01 Sat coach Dave - 2800m
8x50 @b+5 pull
8x50 @b+30 kick/swim
400 neg split by 200
400 steady
2x200 desc 1-2
400 steady
4x100 @b+5 desc 1-4
05/29/01 Tue AM coach Dan - 2400m
Pull (800m)
4x200
Swim (1600m)
4x(3x100 stroke, 100 ez fr)
set 1=IM, 2=breast, 3=back, 4=fly
05/30/01 Wed
AM coach Jeff - 3150m
Pull (900m)
12x75
Swim (2250m)
10x150, 5x150
PM coach Jeff - 3300m
Pull (900m)
12x75
Swim (2400m)
4x4x150 @b-5, b, b+5, b+10 by set
05/31/01 Thu PM coach Jeff - 2500m
Pull (900m)
3x300
Swim (1600m)
4x(200 IM, 8x25 kick)
06/01/01 Fri AM coach Jeff - 2800m
Pull (1000m)
300, 2x200, 3x100
Swim (1800m)
6x100 @b-5 make send-off
6x100 @base 2 ez, 2 like first set, 2 fast
6x100 @b+5 2 ez, 1 hard
06/04/01 Mon AM coach Cynthia - 2600m
Pull (600m)
12x50
Swim (2000m)
4x5x100
set1&2=desc1-3, set3=desc1-5, set4=fast
06/05/01 Tue PM coach Jeff - 2900m
Pull (900m)
12x75
Swim (2000m)
5x(200 IM, 4x50 drill/swim in IM order)
06/06/01 Wed AM coach Jeff - 3300m
Pull (900m)
6x150
Swim (2400m)
6x100 @b+5, 4x100 @base, rest 1
5x100 @base, 3x100 @b-5, rest 1
4x100 @b-5, 2x100 @b-10
06/07/01 Thu PM coach Dave - 2500m
Pull (600m)
12x50
Swim (1500m)
3x(4x25 fl, 3x50 ba, 2x75 br, 100 IM)
Recovery (100m)
100 ez
Kick (300m)
3x100
06/08/01 Fri AM coach Jeff - 2800m
Pull (800m)
4x200
Swim (2000m)
40x50 @b+5
8,6,4,2 descend by set
2,4,6,8 descend by set
rest 1:00 between sets
06/12/01 Tue PM coach Jeff - 2800m
Pull (1000m)
300, 2x200, 3x100
Swim (1800m)
1x300 Free
3x100 IM @b+20
2x150 Free
6x50 fl, ba, br, fl, ba, br
1x300 Free
Sprint
12x25 @:30 3 each stroke
06/13/01 Wed AM coach Jeff - 2700m
3x3x300 (set1=pull, 2=descend, 3=hard)
06/14/01 Thu PM coach Dave - 2800m
Pull (1200m)
12x100 @b+5
Swim (1600m)
4x(2x100 drill, 4x50 kick)
06/15/01 Fri AM coach Jeff - 2400m
Pull (900m)
6x150
Swim (1500m)
3x5x100 descend by set
set1 @b, set2 @b+5, set3@b+10
06/19/01 Tue AM coach Jeff - 2200m
Pull (1000m)
8x125 breathe 3,5,3,5,3 by 25
Swim (1200m)
24x50: 6 br, 4 ba, 2 fl, 2 br, 4 ba, 6 fl
06/20/01 Wed AM coach Cynthia - 3000m
Pull (600m)
8x75
Swim (2400m)
4x3x200 set 1=steady, 2=desc, 3=hold 2, 4=desc
06/21/01 Thu PM coach Jeff - 2200m
Pull (600m)
12x50
Swim (1600m)
8x25 IM order, 1x200 fr
4x50 IM order, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x25 fr
06/22/01 Fri AM coach Dan - 2800m
Pull (1000m)
5x200 @b+10
Swim (1800m)
3x(100 fast, 200 ez, 2x50 fast, 200 ez)
06/23/01 Sat AM coach Dave - 3000m
Pull (600m)
8x75
Swim (2400m)
4x100 steady, 2x50 build
2x200 steady, 2x50 build
1x400 steady, 2x50 build
2x200 steady, 2x50 build
4x100 @b+5 ez
06/25/01 Mon AM coach Cynthia - 2600m
Pull (600m)
4x150
Swim (2000m)
3x200 steady
8x100 desc 1-8 by 2's
3x200 at last 100 pace
06/26/01 Tue AM coach Jeff - 2700m
Pull (900m)
300, 3x100, 300
Swim (1800m)
4x125 IM (25fl/50ba/50br)
4x125 IM (100IM/25fr)
4x125 IM (100IM/25fl)
06/27/01 Wed AM coach Dan - 3000m
Pull (800m)
4x200
Swim (2200m)
3x300 steady
4x200 desc 1-4
5x100 hard
06/29/01 Fri AM coach Dan - 2400m
Pull (1200m)
400, 2x100, 4x100
Swim (1200m)
8x25 w/5sec rest, 100 ez
4x50 w/10sec rest, 100 ez
2x100 w/15sec rest, 100 ez
1x200 fast, 100 ez
07/02/01 Mon AM coach Cynthia - 2700m
Pull (900m)
300, 3x100, 4x75
Swim (1800m)
6x100 steady
6x100 desc by 2 from steady to threshold
6x100 threshold
07/03/01 Tue PM coach Jeff - 2350m
Pull (1000m)
8x125
Swim (1350m)
3x150 IM (25fl/50ba/50br/25fr)
3x150 IM (50fl/50ba/50br)
3x150 IM (25fl/25ba/25br/75fr)
07/05/01 Thu AM coach Jeff - 2700m
Pull (1200m)
3x300
Swim (1500m)
3x(4x25 fl, 3x50 ba, 2x75 br, 100 IM)
07/06/01 Fri AM coach Dan - 2450m
Pull (800m)
4x200
Swim (1650m) - 3 times through:
25 sprint, 100 ez,
50 sprint, 100 ez,
75 sprint, 100 ez,
100 sprint, 100 ez
07/09/01 Mon AM coach Dan - 3200m
Pull (800m)
4x200
Swim (2400m)
4x200 @b+10, 4x200 @b+5, 4x200 @b
07/10/01 Tue PM coach Dave - 2400m
Pull (1200m)
100, 200, 300, 300, 200, 100
Swim (1200m)
24x50: 6br, 4ba, 2fl, 2br, 4ba, 6fl
07/11/01 Wed AM coach Dan - 2800m
Pull (800m)
4x200
Swim (2000m)
10x100 @b+10, 10x100 @b-5
07/12/01 Thu PM coach Jeff - 2200m
Pull (600m)
12x50
Swim (1600m)
8x25 2 each stroke, 1x200 fr
4x50 1 each stroke, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x25 fr
07/13/01 Fri AM coach Dan - 2500m
Pull (900m)
3x300
Swim (1600m)
4x(8x25 sprint, 200 ez)
07/16/01 Mon AM coach Cynthia - 2800m
Pull (1000m)
300, 2x200, 3x100
Swim (1800m)
6x150 @b+5, 6x150 @b-5
07/17/01 Tue AM coach Jeff - 2700m
Pull (900m)
12x75 @b-5
Swim (1200m)
2x(6x25 fl, 4x50 ba, 2x75 br, 100 IM)
Kick
12x50 - 3 hard / 1 ez
07/18/01 Wed AM coach Jeff - 2800m
Pull (1000m)
300, 4x100 desc 1-4, 300
Swim (1800m)
300 @b, no rest
4x100 @b+5, 4x100 @b, 4x100 @b-5, no rest
300
08/06/01 Mon AM coach Jeff - 3000m
Pull (600m)
8x75 (50p/25 drill)
Swim (2400m)
3x4x175
08/08/01 Wed AM coach Jeff - 2800m
Pull (900m)
12x75
Swim (1900m) @base:
6x100 steady, 4x100 hard
4x100 steady, 2x100 hard
2x100 steady, 1x100 hard
08/09/01 Thu AM coach Jeff - 2300m
Pull (900m)
100 200 300 200 100
Swim (1400m)
4x4x100
08/10/01 Fri AM coach Jeff - 2100m
Pull (600m)
4x150
Swim (1500m)
3x5x100
1=25hard/75ez, 2=50h/50e, 3=75h/25e, 4=hard, 5=ez
09/04/01 Tue AM coach Jeff - 2200m
Pull (1000m)
300 2x200 3x100
3x(200 IM, 8x25kick)
09/05/01 Wed PM coach Jeff - 3300m
Pull (900m)
12x75
Swim (2400m)
4x(300, 3x100)
09/06/01 Thu PM coach Jeff - 2900m
Pull (900m)
300 3x100 300
Swim (2000m)
4x(4x25 fl, 3x50 ba, 2x75 br, 100 IM)
09/07/01 Fri AM coach Jeff - 2700m
Pull (900m)
6x150
Swim (1800m)
3x8x75
1=hard 3& 4, 2=hard 2,4,6, 3=all hard
09/10/01 Mon
AM coach Jeff - 3000m
Pull (600m)
12x50
Swim (2400m)
3x4x200 @b+10 set1=ez, 2=desc 1-4, 3=hard
PM coach Jeff - 3000m
Pull (600m)
12x50
Swim (2400m)
3x8x100 @1:30 set1=ez 2=desc 3=hard
09/11/01 Tue PM coach Jeff - 2400m
Pull (1200m)
400 2x200 4x100
Swim (1200m)
6x50br 4x50ba 2x50fl 2x50br 4x50ba 6x50fl
09/12/01 Wed AM coach Jeff - 2600m
Pull (600m)
8x75
Swim (2000m)
400, 2x300, 3x200, 4x100
09/13/01 Thu PM coach Jeff - 2350m
Pull (750m)
6x125
Swim (1600m)
8x25 IM, 1x200 fr
4x50 IM, 2x100 fr
2x100 IM, 4x50 fr
1x200 IM, 8x25 fr
09/14/01 Fri AM coach Jeff - 2800m
Pull (800m)
4x200
Swim (2000m)
40x50 @b+5: 8,6,4,2,2,4,6,8 desc by set 1-4 5-8
09/15/01 Sat AM coach Dave - 2700m
Pull (600m)
8x75
Swim (2100m)
21x100
3 desc 1-3, 5 at last desc pace
3 desc 1-3, 4 at last desc pace
3 desc 1-3, 3 at last desc pace
09/17/01 Mon
AM coach Jeff - 2700m
Pull (900m)
100 200 300 200 100
Swim (1800m)
6x300 @base 1-4=steady, 5=ez, 6=hard
PM coach Jeff - 2700m
Pull (900m)
100 200 300 200 100
Swim (1800m)
3x6x100 set1@b, set2@b-5, set3@b-10
09/18/01 Tue AM coach Jeff - 2400m
Pull (400m)
4x150
Swim (2000m)
4x25 IM order, 100 k
4x50 IM order, 2x100 k
4x75 fl/ba/br, ba/br/fr, 3x100 k
4x100 IM, 4x100 k
09/19/01 Wed AM coach Jeff - 3000m
Pull (600m)
8x75
Swim (2400m)
6x100 @b+5, 4x100 @base
5x100 @base, 3x100 @base-5
4x100 @b-5, 2x100 @b-10
09/20/01 Thu
AM coach Jeff - 2400m
Pull (800m)
4x200 @b+10
Swim (1500m)
5x(100IM, 100fr, 100k, rest 1)
PM coach Jeff - 2400m
Like AM but drills, not IM:
Sets 1,2 = 8k/1stroke
Set 3 = 5k/3stroke
Sets 4,5 = pause at both ends of pull
09/21/01 Fri AM&PM coach Jeff - 2500m
Pull (900m)
300, 2x150, 4x75
Swim (1600m)
200 hard, 2x100 ez
2x100 hard, 2x100 ez
4x50 hard, 2x100 ez
8x25 hard, 2x100 ez
09/24/01 Mon AM&PM coach Jeff - 2400m
Pull (600m)
4x200
Swim (1800m)
3x(3x100 @base desc 1-3, 300 at descended pace)
09/25/01 Tue AM coach Tom - 2400m
Pull (900m)
6x150 @b+5
Swim (1500m)
3x(4x125 IM)
set 1=25fl/50ba/50br
set 2=25fl/25ba/25br/50fr
set 3=25fl/25ba/25br/25fr/25fl
09/26/01 Wed AM Coach Jeff - 2800m
Pull (800m)
4x200
Swim (2000m)
20x100: 4x100 @b+5, 1x100 @b-5
3x100 @b+5, 2x100 @b-5
2x100 @b+5, 3x100 @b-5
1x100 @b+5, 4x100 @b-5
09/27/01 Thu
AM coach Jeff - 2800m
Pull (1200m)
4x300
Swim (1600m)
8x25 IM, 200 k
4x50 IM, 2x100 k
2x100 IM, 4x50 k
200 IM, 8x25 k
PM coach Jeff - 2800m
Pull (1200m)
4x300
Swim (1600m)
8x25 drill, 200 k
(one arm up, other pulls w/ pause at both ends of pull)
4x50 drill, 2x100 k
(one arm down, other pulls w/ pause at both ends of pull)
2x100 drill, 4x50 k
(one arm down, other pulls w/ pause at entry only)
200 swim, 8x25 k
09/28/01 Fri AM coach Jeff - 2200m
Pull (800m)
8x100
Swim (1400m)
150, 125, 100, 75, 50, 25, rest 1
125, 100, 75, 50, 25, rest 1
100, 75, 50, 25, rest 1
75, 50, 25, rest 1
50, 25, rest 1
25
10/01/01 Mon AM coach Jeff - 2600m
Pull (600m)
12x50
Swim (2000m)
400, 4x100
300, 3x100
200, 2x100
100 recovery, 100 fast
10/02/01 Tue PM coach Jeff - 2100m
Pull (600m)
12x50
Swim (1500m)
3x(4x25 fl, 3x50 ba, 2x75 br, 100 IM)
10/03/01 Wed
AM coach Jeff - 3200m
Pull (800m)
4x200
Swim (2400m)
3x200 @b, 1x200 @b-10
2x200 @b, 2x200 @b-10
1x200 @b, 3x200 @b-10
PM coach Jeff - 4500m
45x100 @1:30 Barb's Birthday set
10/04/01 Thu AM coach Tom - 2200m
Pull (1000m)
8x125
Swim (1200m)
8x25 IM, 200k
4x50 medley order, 2x100k
2x150 IM (fl/ba/br, br/ba/fr), 4x50k
10/05/01 Fri AM coach Jeff - 2400m
Pull (800m)
4x200
Swim (1600m)
4x8x50
set 1 = 1 hard / 3 ez
set 2 = 2 hard / 2 ez
set 3 = 3 hard / 1 ez
set 4 = all hard
10/08/01 Mon AM coach Jeff - 2700m
Pull (900m)
12x75
Swim (1800m)
12x150 1-8=steady, 9-12=desc
10/09/01 Tue
AM coach Tom - 2800m
Pull (1600m)
400, 2x200, 4x100
Swim (1200m)
3x6x75 (fl/ba/fl, ba/br/ba, br/fr/br,
fl/ba/fl, ba/br/ba, br/fr/br)
PM coach Jeff - 2950m
Pull (1600m)
400, 2x200, 4x100
Swim (1350m)
3x6x75 (@ 100m free base) drill/drill/swim:
set 1=pause in front every 3 strokes / every 5 strokes
set 2=L arm up/R arm pull/pause front&back, switch arms
set 3=L arm down/R arm pull/pause front&back, switch
10/10/01 Wed AM coach Jeff - 3000m
Pull (600m)
12x50 @b+5
Swim (2400m)
6x100 @b+5, 3x200 @b+10
4x100 @base, 2x200 @base
2x100 @b-5, 1x200 hard
10/11/01 Thu AM coach Tom - 2100m
Pull (900m)
300, 2xx150, 4x75
Swim (1200m)
24x50 medley: 6,4,2,2,4,6
10/12/01 Fri AM coach Jeff - 2500m
Pull (900m)
6x150
Swim (1600m)
4x4x100 @base double descend
10/15/01 Mon PM coach Jeff - 3000m
Pull (1000m)
5x200
Swim (2000m)
4x200 desc 1-4
3x200 desc 1-3
2x200 desc 1-2
1x200 hard
10/16/01 Tue
AM coach Tom - 2600m
Pull (1000m)
8x125
Swim (1600m)
8x25 IM, 1x200 k
4x50 IM, 2x100 k
2x100 IM, 4x50 k
1x200 IM, 8x25 k
PM coach Jeff - 2600m
Pull (1000m)
8x125
Swim (1600m)
8x25 drill (rubber band around feet), 1x200 kick
4x50 drill (band, 4 closed fist/4 regular), 2x100 kick
2x100 drill (band, count & reduce strokes), 4x50 kick
1x200 swim, 8x50 kick ez
10/17/01 Wed PM coach Jeff - 4000m
Pull (1000m)
4x200 @b, 1x200 @b-10
Swim (2500m)
3x200 @b, 2x200 @b-20
2x200 @b, 3x200 @b-10
1x200 @b+10, 4x200 @b-10
10/18/01 Thu
AM coach Tom - 600m
Pull (600m)
300, 3x100
Workout ended because of FOG - guards could not see!
PM coach Jeff - 2100m
Pull (900m)
300, 3x100, 300
Swim (1200m)
3x6x75
set1=25fl/50ba, set2=25ba/50br, set3=25br/50fr
In each round: 2 ez, 2 med, 2 hard
10/19/01 Fri AM coach Jeff - 2100m
Pull (600m)
12x50
Swim (1500m)
5x(25hard/25ez, 50hard/50ez, 75hard/75ez)
@:b/b+5 sendoff. Good sprint set w/ recovery.
10/22/01 Mon AM coach Jeff - 2700m
Pull (900m)
100 200 300 200 100
Swim (1800m)
3x3x200 set1=steady 2=desc1-3 3=hard
10/23/01 Tue
AM coach Tom - 2300m
Pull (900m)
12x75
Swim (1400m)
4x50 fl/ba
4x75 fl/ba/br
4x100 fl/ba/br/fr
4x125 fl/ba/br/fr/fl
PM coach Jeff - 2300m
Pull (900m)
12x75
Swim (1400m)
4x50 with rubber bands (25 fist/25 fr)
4x75 bands (one arm 25/50fr)
other arm up on even, down on odd
4x100 bands (one arm, pause front & back/25fr -
other arm, pause front & back/25fr)
4x125 no bands (one arm pause front and back 25 / 25fr /
other arm pause front and back 25 / 50 fr)
odds = still arm up, evens still arm down
10/24/01 Wed AM coach Jeff - 2700m
Pull (1200m)
400, 2x200, 4x100
Swim (1200m)
4x100 ez, 2x200 moderate, 400 hard
Kick (300m)
3x100
10/25/01 Thu AM coach Tom - 2500m
Pull (900m)
9x100
Kick (1600m)
50 hard / 50 ez, 100h/100e, 150h/150e,
200h/200e, 150h/150e, 100h/100e, 50h/50e
10/29/01 Mon AM coach Jeff - 3200m
Pull (800m)
8x100
Swim (2400m)
3x200 @base, 6x100 @base
2x200 @b-10, 4x100 @b-5
1x200 @b-20, 2x100 @b-10
10/30/01 Tue AM coach Tom - 2300m
Pull (900m)
300, 2x150, 4x75
Swim (1400m)
4x25fl, 100IM, 4x25ba, 100IM, 4x25br, 100IM,
4x25fr, 100IM,
4x25br, 100IM, 4x25ba, 100IM, 4x25fl, 100IM
10/31/01 Wed AM coach Jeff - 2600m
Pull (600m)
12x50
Swim (2000m)
10x100 @b-5
5x100 @b+5
5x100 @b+15
11/01/01 Thu AM coach Tom - 2350m
Pull (1200m)
400 2x200 4x100
Kick (1150m)
50 ez
25hard/25ez, 50h/50e, 75h/75e, 100h/100e
2x25h/25e, 2x50h/25e, 2x75h/25e, 2x100h/25e
11/02/01 Fri AM coach Jeff - 2200m
Pull (800m)
4x200
Swim (1400m)
10x25 @:35, 8x25 @:30, 6x25 @:25, 4x25 @:20
4x25 @:35, 6x25 @:30, 8x25 @:25, 10x25 @:20
11/05/01 Mon AM coach Jeff - 2700m
Pull (900m)
12x75
Swim (1800m)
8x150 steady, 4x150 desc 1-4
11/06/01 Tue AM coach Tom - 2100m
Pull (900m)
3x300
Swim (1200m)
4x4x75
set1=fl/ba/fl 2=ba/br/ba 3=br/fr/br 4=fr/fl/fr
good set to go hard and work on strokes
11/07/01 Wed AM coach Jeff - 3000m
Pull (600m)
12x50
Swim (2400m)
3x200 @base, 1x200 @b-20
2x200 @base, 2x200 @b-20
1x200 @base, 3x200 @b-20
11/08/01 Thu AM coach Tom - 2750m
Pull (900m)
300 3x100 6x50
Kick (1850m)
50k ez
3x(200k hard, 100k ez)
6x(100k hard, 100k ez)
11/09/01 Fri AM coach Jeff - 2300m
Pull (800m)
4x200
Swim (1500m)
5x(100 hard, 2x100 ez)
11/12/01 Mon AM coach Tom - 3000m
3x3x300 set1=pull, 2=descend1-3, 3=hold#3
4x75 breathing patterns
11/13/01 Tue
AM coach Tom - 2500m
Pull (900m)
100 200 300 200 100
Swim (1600m)
4x(200IM, 8x25 kick-2 each stroke)
PM coach Jeff - like AM but drill instead of IM
Drill 1= pause every 3 strokes for 5 kicks, alt drill/swim
Drill 2= same as 1 but every 5 strokes
Drill 3= 1 arm only other arm up,
pause at start&end of stroke
Drill 4= same as drill 3 but other arm at side
11/14/01 Wed AM coach Jeff - 2600m
Pull (800m)
4x200
Swim (1800m)
2x100 desc, 200 at descended pace
3x100 desc, 300 at descended pace
4x100 desc, 400 at descended pace
11/15/01 Thu AM coach Tom - 2500m
Pull (1000m)
8x125
Kick (1500m)
4x100 fast, 1x100 ez
3x100 fast, 1x100 ez
2x100 fast, 1x100 ez
1x100 fast, 1x100 ez
1x100 fast
11/16/01 Fri AM coach Jeff - 2500m
Pull (900m)
6x150
Swim (1600m)
4x4x100 double descend
11/19/01 Mon AM coach Jeff - 2600m
Pull (600m)
12x50
Swim (2000m)
4x200 @base, 3x200 @b-5, 2x200 @b-10, 200 fast
11/20/01 Tue PM coach Jeff - 4000m
Carrie's birthday set 20x200 @3
11/21/01 Wed AM coach Jeff - 3000m
Pull (600m)
8x75
Swim (2400m)
6x100 @b+5, 2x100 @b-5
4x100 @b+5, 4x100 @b-5
2x100 @b+5, 6x100 @b-5
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